16
E
N
G
L
I
S
H
J U M P I N G O N Y O U R B U T T O C K S
❶
Land in a seated position.
❷
Place your hands on the bed alongside your buttocks.
❸
Get back into a standing position by pressing on your hands.
❶
Start with a little jump.
❷
Land on your stomach, keeping your arms and hands outstretched.
❸
Press your hands on the bed to return to a standing position.
T H E B E L LY F L O P
T H E 1 8 0 ° J U M P
❶
Start in the position for the belly flop.
❷
Push with your left or right hand and arm
(depending on which way you want to turn).
❸
Keep your head and shoulders facing in the same direction,
remain parallel to the bed and jump.
❹
Land in a slanted position and return to a standing position
by pressing with your hands and arms.
ADVICE ON MAIN EXERCISE POSITIONS
T H E B A S I C J U M P
J U M P I N G O N Y O U R K N E E S
❶
Start in a standing position with your feet shoulder-width apart, your head up and your
eyes on the bed.
❷
Move your arms forward to back in a circular motion.
❸
Jump, keeping your feet pointing downwards.
❹
Keep your feet apart when you land on the bed.
❺
To stop, flex your knees when you land.
❶
Start with the basic jump.
❷
Land on your knees, keeping your back straight. Use your arms to keep your balance.
❸
Resume the basic jumping position.
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